I played just about everything when I was younger. As I got
older I stuck to Lacrosse.

What is your biggest achievement at CrossFit?
Double-Unders! Whenever a WOD came up that had DU's in them I would have to do
3x SU's. Next day, could not walk. Now I can string 30-40 consistently, and am
working on getting on that 100 DU board.

What do you feel that you still need to work on?
Everything. Get stronger, really work on my OLY lifts, and work on my lung
capacity. (Tim's Endurance class, here I come)

Goals for the rest of this year?
100 DU's, OHS body weight.

What's your favorite WOD?

Cindy is my main squeeze. Elizabeth is a close second.

What is the craziest insane workout outside of CF you have ever
done?

When I went up to Maine for vacation this past summer. Murph,
with a little something extra. 1 mile run, 100 pullups, 200 pushups, 300
squats, 200 situps, 100 JMU's, 1 mile run. Figured I had no vest, so had to add
something spicy.

What’s your least favorite WOD?
Fran. I hate thrusters......a lot.

What’s your favorite lift?

Deadlift. Next question please.

What’s your least favorite lift?

OHS. Just because I suck at it.

What skill do you want to work on in 2012 the most ?

I would like to get a Muscle Up. It is driving me crazy that I have not
gotten one yet. At the end of the day I want to work on getting those 100 DU's,
and turn my kryptonite (OHS) into my strength.
What's your favorite foods, and snacks?

Wings, and Bacon. Always trying to find the hottest wings out
there. I want to burn. Also, did I say Bacon?

Whats your favorite piece of workout "gear"?

It might be weird, but I am addicted to compression leggings. I
love spandex. Also my wrist wraps have been a savior.

What you say is your biggest improvement since starting CF?

Heres a little story. Before I started CrossFit, I locked myself
out of my house. I remembered that I left my deck sliding door open, and just
had to get on my deck. Unfortunately my deck is 20 feet up in the air. I kept
trying to climb and pull myself up, but just could not jump high enough, nor
did I have the strength to pull myself up over the deck. I had to call the
locksmith and pay $150+ to get into the house. I felt worthless. A few months
into CrossFit, I locked myself out again. This time I jumped, gripped that
deck, and easily pulled myself up. I stood up and gave that deck a Stone Cold
Steve Austin middle finger, and said to myself... CrossFit is the best.

Who is your favorite coach?

Lets be realistic, I love all of my coaches. Every single one of
you have your own unique skills and techniques that makes all of us better
athletes.

PR's to mention? Goals Reached? Nutrition highlights?...

Deadlift 415x5... Man I have not PR'd in a little while. Time to pick it
up. I just want to consistently come in with a good attitude, and give
everything I have in every WOD. It is such an honor to be recognized as the
AOTM.

When I got the news, I was speechless. I want to give a shout out to the
KOP Women. What you ladies do, blows my mind. It's not just about the weight
you lift, or the times you post. There is something special about all of you.
There is a subtle confidence that all of you have that quite frankly, scares
the shit out of me. I think CrossFit does that for women, and its beautiful. KOP
has so many amazing athletes, and I love crushing WOD's with all of you.

Favorite Quote?

I
am not out there sweating for three hours every day just to find out what it
feels like to sweat.

Who's still in the nutrition Challenge? Were you able to make it the whole month?

Our Final day is Wednesday 10/3. Please turn your journals in on Wednesday or email the log to Aimee...all submissions MUST be in by Wednesday evening at 8:30PM. The WOD for Wednesday will be our baseline nutrition WOD from 9.3.12. In order for a team or individual to WIN there are three components (WOD results, Nutrition Log, Body composition Change). Grand Prize winners will be announced on Thursday.

If anyone would like to get their new measurements taken, I'll be available on Tuesday evening from 5:30-6:15.

9.24.2012

Community Notes:
Who's tried the ALBA meals, they are great! orders in by Friday...Meals by the next Thursday.

Restaurant Alba is offering prepared meals to go. "Inspired Meals by Alba" is a new line of pre-packaged healthy
meals designed and produced by Restaurant Alba of Malvern Pennsylvania.
All items are packed in microwaveable containers and can be frozen. They
are made with whole foods such as local and seasonal vegetables and
grass-fed meats with a heavy use of organics.

Click here to see the list. Print out the list
and if you choose to order place it in the envelope at the box with
your check or cash at the box by Friday.

Festivus:
"Festivus" will be on 12/6 this year, starting at 5PM!
For those of you new to CFKoP Festivus is our Holiday party, not to be missed...details will follow.

CrossFit
King of Prussia is celebrating 4 years and we want you to join us, work
out for a great cause and raise some money for (FARA). Kyle Bryant, a
member of Crossfit KOP, was diagnosed at 17 with Friedreich's Ataxia
(FARA is the alliance who funds research for this disease). The Crossfit Journal recently featured Kyle in an inspirational
video documenting not only his story but showing the community that is
Crossfit.http://journal.crossfit.com/2012/08/kyle-bryant.tpl

The WOD:

AMRAP in 12 minutes5 Pullups10R/10L Single Arm DB Thrusters (25/40)15 BurpeesThere will be a Competitive, Social, and Kids Division.

Prizes awarded for the top Male and Female in the competitive division.

Details:To Benefit: FARA ( Friedreich's Ataxia Research Alliance)Cost: $30 donation at the door and a free t-shirt and beer.We will have many raffles, door prizes and other awesome surprises.Please register by 10/15/12 to guarantee your size will be available the day of. Register by emailing crossfitkopfundraiser@gmail.com.Registration starts at 8:00am, Standards at 9:00AM with the first wod kicking off around 9:15am. Spectators, Friends, Family and Visitors are welcome, consider it an open house if you have never done CrossFit!

Quote:

“People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them.”

9.21.2012

OPEN GYM

...is moving from Thursday to Sunday starting in October. The first Sunday of each Month (unless otherwise notified) will now be open gym. This will allow for a 2 hour open gym from 11-1PM. Open gym is a FREE class that we offer members once a month to come in
and work on a skill, strength or any WOD missed or something
you may have recently read about! Since there won't be a kids class and barbell class coinciding you should have more room to do your WOD's and the two hour window will also allow for more time for some longer workouts.

If you have any questions or concerns please email crossfitkop@gmail.com.

As a team both athletes will get one rower (one loaded barbell and one set of Dumbbells)*. To start the WOD the Team will share the work load however necessary to get to 1000M. After the Row is completed both athletes move to the "21-15-9" complex. Athlete "a" will complete 21 deadlifts then Athlete "b" completes 21 deadlifts; next Athlete "a" completes 21 DB Push Jerks and then Athlete "b" completes 21 DB Push Jerks and so on until the work is done. Both athletes share the work on the rower again and when the counter reaches 1000M (the WOD is complete). *If there is a mixed gender team there maybe two sets of Barbells and Dumbbells.

Quote:

"Chaos is inherent in all compounded things. Strive on with diligence."

9.19.2012

Community Notes:
Paleo Pot Luck on Friday, 9/21 from 6:30-9:00PM, bring a dish of choice and recipe to share.

Quote:

“Trials, temptations, disappointments -- all these are helps instead of hindrances, if one uses them rightly. They not only test the fiber of character but strengthen it...Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.”

Teams of 6 are to compete against each other in the ultimate adventure race! You will be earning points throughout the race for tasks completed from a list that will be provided on the day of the race. Evidence of each task completed will be documented using a digital camera. The race will begin at the bottom of Mount Misery. Each team will need to hike, run, skip, carry, jump, etc. over the mountain along the Mount Misery Trail and part of the Horseshoe Trail to the other side and come back along the gravel Valley Creek Trail (heading back towards the covered bridge), then finish back where you started in the parking lot.

When?

Saturday, October 13th 9:30am meeting time, First heat to kick-off by 10:00. There will be NO regular classes at CFKoP on Saturday October 13th only the adventure race.

Where?

Valley Forge Park (meeting spot will be in the parking lot on the other side of the covered bridge)

How?

Directions on where to meet: Take 202 South to the exit for Rt. 252 (by the Trader Joe’s/Gateway Shopping Center). Turn right at the light at the end of the exit ramp. Go straight into Valley Forge Park. The road will eventually make you turn to the left. Follow this road around until you see the red covered bridge on your left side. Turn left and go through the covered bridge. Parking lot is on the right side. Parking is limited in that lot so you may have to park along the road past the lot.

Other Info?

·Pot Luck Picnic to take place after the race. Please hang around to grab a bite to eat and hang out with your Crossfit crew. Feel free to also bring a folding chair, picnic blanket, football, Frisbee, etc… to continue the fun and games

·Sign-up sheet at box for Pot-Luck Picnic items

·Sign-up sheet at the box for teams

·Bring at least 1 digital camera per team. Preferably a camera so you can send me the pictures afterwards for compiling into an album

·Teams of 6 people are required but if you have 1 member less or more, that’s ok too. We’ll make this work!

9.17.2012

It's just a bench press from the floor. We will do it narrow gripped, with your elbows by your sides to mimic the pressing position of the push-up and ultimately the handstand push-up.

The Floor Press is essentially a Bench Press
minus the actual bench. At the bottom of each rep, there will be a
momentary pause before locking the bar out over the chest. The pause at
the bottom of a Floor Press does two things; firstly it removes the
stretch reflex normally present in Bench Pressing. This will produce a
similar training effect as seen in Box Squats where the pause at the
bottom forces your muscles to move the weight without the benefit of an
elastic rebound. Secondly, a slow and controlled Floor Press will
protect your wrists and upper arms. That's also pretty important...

Community Notes:
Paleo 101 - Intro to Nutrition is on Tuesday, 9/18 at 6:30pm. If you have recently completed Fundamentals, there is a nutrition session included in that package. Take advantage of it today and meet Laura in the CFKoP lobby.

Plentus is hosting a Clean and Jerk Clinic on Sunday, 9/23 from 11-2PM sign up in MindBody today.

How is your nutrition challenge going? Friday evening we are hosting a Paleo/Zone Potluck at the box. Bring your favorite dish to share and a recipe of what it is...This will start at 6:30PM and run through 9:00PM.

Quote:

"By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired."

Community Notes:
CrossFit Endurance will occur on Thursday, 9/20 5:30PM at the Upper Merion High School Track. Meet Coach Pappas there!

Quote:

"We cannot change our past. We can not change the fact that people act in a certain way. We can not change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude."
-Charles R. Swindoll

All reps of one exercise must be done before moving to the next
exercise. One person working at a time. One person is allowed to do all
the reps of a given exercise, if so desired. Score is total number of
reps in 10 min. Prescribed for Teens = Women's weights

The WOD will be a Partner workout. Come with a partner in mind, or just
come and we'll set you up. Partners can be mixed gender or same sex.
Participation can occur in either the competitive division or social
division. The social division would be a great opportunity to introduce a
friend or young person to CrossFit and to our Non-profit Steve's Club
program! The Team who takes top spot in the competitive division will
get there very own Steve's Club T-Shirts!
Suggested donation to participate is $25, but whatever you can give to
support the program is appreciated.

Even if you cannot participate in the workout, please consider making a
donation to support our kids. You can make your donation online by
clicking HERE or at the box anytime.

Registration will start at 8:45AM, with heats kicking off at 9:15am,
running through 11am. Spectators and volunteer judges are needed and
welcome!

Quote:

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength."

Rules:
Teams should be 4 person teams (two men/ two women) but based on class size this may be modified.

1. The wallballs are performed one athlete at a time. When all "four" athletes have completed the wallballs, they move on together as a team.

2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.

3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops. Athletes much complete all 30 reps prior the next athlete moving on to the Deadlift.

4. Scaling will be allowed based on the set standard by your coach.

Community Notes:

BEAT THE STREETS is tomorrow! Who's in? You don't need a partner, just show up and we can pair you up. There are two divisions, competitive and social. This be a fun morning, athletes can arrive between 9 and 10 am to get put into a heat. This will be our regular class WoD. Click here for the details on the event and WOD.

Quote:

“We are what we pretend to be, so we must be careful about what we pretend to be.”

9.12.2012

Coach Tim will offer the following CFEndurance WODs to round our the endurance series this fall. All will meet at the Upper Merion High School Track located at 435 Crossfield Road, King of Prussia

Thu 9/20 5:30 at the UMHS Track

Mon 9/24 5:30 at the UMHS Track MILE TimeTrial DAY

Wed 9/26 6:30 at the UMHS Track

Mon 10/1 5:30 at the UMHS Track

Thu 10/11 6:30 at the UMHS Track

Mon 10/15 5:30 at the UMHS Track

Restaurant Alba is offering prepared meals to go. "Inspired Meals by Alba" is a new line of pre-packaged healthy
meals designed and produced by Restaurant Alba of Malvern Pennsylvania.
All items are packed in microwaveable containers and can be frozen. They
are made with whole foods such as local and seasonal vegetables and
grass-fed meats with a heavy use of organics. The majority
of the meals are paleo however there are always healthy non paleo
options.

Myself and some of the coaches have tried these meals and they are AMAZING. Click here to see the list. We would need to place an order by Sunday for delivery on Thursday evening. Print out the list and if you choose to order place it in the envelope at the box with your check or cash at the box by Saturday and we will process the order weekly.

With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.

1. Deadlift

2. Clean and Jerk

3. Snatch

4. Back Squat

5. Push Jerk

6. Front Squat

7. Press

8. Thruster

9. Overhead Squat

Score is total completed

Coaching Tips: Scale load
and movements to match your current fitness level. You will have one
bar and one rack in which to use to perform these movements. The only
exception will be determined by the size of the class, in which case, a
rack may be shared. There will have to be a strategy applied to what
loads to attempt for each lifts, as well as how to place plates on the
bar, as you will have to change out the plates yourself. You can have
multiple attempts at each lift, but you need to be aware of the time
limit at all times. So, choose your loads carefully and with much
thought. Most of the hour will be spent warming up for this workout.
The deadlift, back squat, snatch, front squat and overhead squat will
probably require the most amount of time warming up.

CROSSFIT KOP CONTACT INFORMATION

Disclaimer

The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

Hits

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman